SLIDER

Get Over Yourselves

Thursday, February 27, 2014

Okay ladies, I feel like I have to share my greatest opinion about this because it's driving me insane and I can't stand the negative opinions and actions going on about this. I hope each and everyone of you who reads this takes the time to share it because it's about to get real up in here.

                                                          We are familiar with this post.



Some of us are familiar with the replies.


        
Yes, these are the ladies representing women around the world!!! Whoop whoop!! Not!!!


"What's your excuse?" Has gone on long enough and I say it should continue. What got me so fired up? I saw a pic posted on a well followed facebook page today of Sara Camyrn. Better yet, I posted it. Not for the caption but for the picture. She very well looked damn good in it. Yes, my mistake. God forbid I overlook the caption. Here's the pic that was posted.


Let me start by saying I don't have kids but I have had step kids in my life and I understand it's hard to fit time in when your a full time student, full time worker, and a parent but here's the truth. When you feel like you can use a shopping trip, that's an hour you could have spent working out. When you feel like a night on the town with girls is good, that's time you can spend working out. I know lots of women who are full time mothers with at least 2-5 kids who fit some type of workout routine in their day and they look damn good might I add. Has anyone ever heard the saying "all it takes is 4% of your day to get in a great exercise routine." 

Side note :As a military spouse, I get upset on daily every time I hear someone say all military wives do is sit around, have babies, and get fat. Is it true? For some yes and for some no. Does it irritate me about the ones who live up to the stereotype? Hell yeah. I can't stand to hear all the disgusting things that people say about military wives as far as having babies and being what is called a "dependapotamous." Urban dictionary definition: "Traditionally a service-members dependent who is a stay at home mom that doesn't do a damn thing all day besides sitting on the couch looking remarkably similar to jabba the hut leaching off of military benefits and eating anything that gets too close. 

So for all those moms who can balance their homes and still get in workout time, "what's their excuse?" How come your not doing it? Enough of this, "oh, my life is so busy", "I have to cook, clean, and be a full time mom and wife", " I work 12 hour days", "she gets paid to look like that." Enough is enough. What does it all boil down to......LAZINESS. Nobody said you have to look like her. The point of the matter is you can still have kids and look good. Choose veggies over ice cream. What the hell? You can even make your whole family eat healthy if you want. It's called baby steps. She didn't just look like that over night but she worked her ass off to get there. When your sitting on the couch watching tv and eating cookies or snicker doodles, it's called the thigh master baby.......make it work. It's called a dumbbell, throw that shit to ceiling and get those shoulders and arms pumping. When you get a break at work, oh snap, do some lunges, crunches, jumping jacks, and oh yeah skip the fast food run. You will thank yourself for it later. 

Truth be told, I am not downplaying the hard work of being a parent but I am knocking your lame ass excuses. Truth be told, I hate working out. I'm like why can't all women just have abs all the time and look sexy as hell but we don't. Some of us have to work at it harder than others but if that's what it takes, I'm down. 

I know a lot of people are going to hate me for this post and I know a lot of people are going to love me but truth be told excuses are for losers. 


                                                                                                         Airing out dirty laundry, 
                                                                                                                             THIS GIRL LIFTS

                                           (This might become a weekly segment)

For the Love of Fitness: Kelli Freese

Wednesday, February 26, 2014

Pregnancy seems to be a big deal in the fitness world right now. We have all seen the Maria King story along with the crossfit mom Lea-Ann Ellison. I have to say exercising while pregnant shows the true strength of a women. Once pregnant a lot of women milk the sympathy and stop doing what's right for their body. Meet Kelli. She is also a exercise while pregnant kinda girl.


Kelli Freese
Favorite healthy snack: Carrot sticks dipped  in guacamole. 
Favorite workouts: yoga, weights, and running. 
Favorite fitness brands: Merrell and The Sox Box
Favorite workout song: silence.  Yes, I know it's odd but I like to enjoy the peace and quiet when I workout.  

I posted on Facebook the other day about my plans to go on a five mile hike and immediately a comment popped up, "Don't overdo it, you don't have anything to prove."  I get comments like this a lot when I post my run for the day, or my lifting schedule, or anything else that seems "strenuous."  No, I'm not injured; nor am I getting over an illness; I'm just pregnant. 

For some reason in our society we have decided that the second we become pregnant we can't lift anything heavier than a water bottle to our lips; nor can we do any form of cardio more strenuous than waddling down the street for
fifteen minutes.  Don't get me wrong, I bought that lie back with offspring #1. I also bought the "eating for two" thing (what chili cheeseburgers, fries AND a chocolate shake, why not!). 

I was working out BEFORE I got pregnant and so it is perfectly safe to continue to do so throughout pregnancy.  In fact most women who workout out during pregnancy recover faster and tend to have shorter delivery times. 

I'll do ANYTHING to shorten my delivery time!  Now it is not safe to start a new training regimen or something that you weren't doing before you got pregnant, so don't decide to run a marathon when you've never run over two miles; that's the road that leads to injuries and hospital visits.  However, if
you were going to Crossfit before don't stop going to the Box now just listen to your body and to your trainers.  If you were running before don't stop, let me say it again; just listen to your body. 

This pregnancy has been totally different because I didn't stop working out.  I barely feel pregnant although my bump says differently.  I have had a few days of feeling yucky but other than that I feel great and I truly believe that eating real food and exercising are to attribute to that. If you weren't exercising before and want to start something so that you can
feel better now, doctors and fitness professionals agree that the best thing for you is to walk.  Don't be afraid to throw on your athletic shoes and get moving.

For those of you that aren't pregnant, when you see a pregnant woman exercising; encourage her.  Trust me she needs to hear those words!

Go check Kelli out on her awesome blog over at Mom4ce.

blog:  www.mom4ce.blogspot.com
Facebook:  https://www.facebook.com/Mom4ce

                                                     Pregnant and Healthy,
                                                                   THIS GIRL LIFTS

For the Love of Fitness: Sarah Fab

Monday, February 24, 2014

For the Love of Fitness February has been going great. We have got to meet tons of new people and find out why they are in love with their fitness life. So meet Sarah Fab.



Sarah Fab

I grew up playing all sorts of sports and have always been an active kid. I went to college and played soccer and tennis for my school. While I was still active, I ate whatever I wanted and gained the good ol' freshman 20!

It was around my sophomore and junior year that I realized I could not eat whatever I want and needed to learn more about food and nutrition. It was not easy, I was pretty clueless. While I wanted to learn and be healthy, there are other things that are important when you are in your 20's...parties, late night dinner trips, ice cream runs, you know... My weight fluctuated for a few years (105 pounds my sophomore year, back up to 130 when I graduated, back down to 110 the year after college, and then back up to 140 the next year). 

I continued to workout and read and learn, and one day it finally clicked. I wanted to live to be healthy and strong and take care of my body. When I stopped counting calories and looking at food as good or bad, I was able to just enjoy it and I eat to fuel my body.. and of course indulge now and then, life is too short to not enjoy it!

While I know I could still eat healthier, I feel good and strong and healthy, and have been the same weight for about 5 or 6 years. I feel so much better, mentally and physically, when I stay active and fuel my body properly!

Check out Sarah Fab on some of her social media and her awesome blog. 

blog is: Shh Fit Happens http://shhfithappens.com


                                                       Where everything is always fitness,

                                                             THIS GIRL LIFTS

Protein Oatmeal Dark Chocolate Cookies

Wednesday, February 19, 2014

Who doesn't love a great  recipe for healthy cookies? I know I do!! It's craving time and because I can't eat cookies this recipe just made my mouth water. Check out this Protein cookie recipe from our ambassador Melissa.

Protein Oatmeal Dark Chocolate Cookies
My hubby has been asking for a treat. A treat that still stays within the realms of clean eating but one that would also satisfy that sweet tooth so who am I to deprive him ;)

I tried something new and tested a protein cookie.

Protein Oatmeal Dark Chocolate Cookies

Ingredients
1 cup gluten free oats
1 cup brown rice flour
1 tsp baking soda
1 scoop vanilla gluten free protein powder
1/4 cup stevia (optional)
1/4 cup dark chocolate chunks or chips
6 tbsp coconut oil (melt to liquid form)
1 tsp vanilla extract
1 whole egg or 1/2 cup egg whites

Directions
-Preheat oven to 350
-In one bowl mix dry ingredients together and in a separate bowl mix the wet ingredients
-Combine both wet and dry mixtures and stir well
-Roll into balls and place on cookie sheet
-Bake 8-10 minutes or until firm and lightly colored
-Store in the fridge or freeze

Tip-- if you freeze them they can be removed as you are craving a treat and heated in the microwave for 30-60 seconds :)

My hubby is in heaven!!

Until next time,
Check out more of Melissa's great recipes over on her side of town at Fit Girls Rock.
Don't eat to many,
                             THIS GIRL LIFTS




For the Love of Fitness: Jessie Emeric

Monday, February 10, 2014

Happy Monday!! I hope everyone's week is getting off to a great start. This week we are still celebrating our for the "Love of Fitness" week. I would love for everyone to meet Jessie from It's a Messy Life.

Inline image 2\
 "Be strong, you never know who you are inspiring."

Jessie Emeric

Where ur from: Las Vegas, NV
Favorite type of workout (yoga, tabata, weightlifting, etc) P.I.T. (Pure Intensity Training) 
Favorite healthy snack: larabars specifically, the coconut cream pie

In February 2012 I was at the heaviest weight I have ever been.  I was tired all the time, had zero energy, and lost all faith that I would ever fit into my old pre-baby jeans.  I knew that I had to do something soon because I wanted to be a good example to our 2 young children on being healthy and active.  So, I made a drastic move and out of desperation I joined the gym.  I'd never joined a gym before.  I was scared, no scratch that, I was petrified to join a gym.  My vision of a gym was a bunch of buff people walking around and laughing at us non-athletic types (read: out of shape types).  It took me some time to find a routine and find what worked for me.  The workout machines were rather intimidating, so I gravitated to the group fitness classes.  I tried out just about all of them, until I found some I liked and could fit into my schedule the best.  I started to see some changes and that kept me motivated to continue to workout and eat better, but what really pushed me further was signing up for Tough Mudder!   When I signed up, I had no idea what I was getting into, and then I saw the videos on YouTube, YIKES!! Talk about being completely out of my comfort zone, this was it!  You've heard of Scared Straight?  Well, I was Scared Fit!  I knew I had to up my game if I was ever going to complete those crazy military style obstacles with names like Electric Eel, Everest, and Artic Enema all throughout a 10-12 mile course of rough terrain and mud!  Tough Mudder changed my life (I'm not even exaggerating)!  Training for the event got me to do workouts I'd never dream I could do.  I'd never heard of a burpee before, let alone attempt to do one!! It got me eating healthier.  I began to care for my body.  It wasn't about trying to get skinny anymore, it was about trying to get strong.  It got my family eating healthier and becoming more active too.  Tough Mudder showed me that I can do whatever I set my mind to do.  It takes a lot of discipline, determination, and some pain, but it's possible.  

Since doing Tough Mudder, I am now hooked on races, not just obstacle course racing.  I completed 6 races in 2013, including my first half marathon!  Now my goal is to complete 14 races in 2014.  I've already signed up for my second half marathon and of course the one that started it all, Tough Mudder!  Signing up for races and events really helps keep me motivated and it gives me something to work towards.  I strongly believe that having a goal is important because it gives us something specific to aim for.  It's something you can visualize and hey, you made a financial commitment and if you're anything like me, then that in itself will make me do it.  Races aren't cheap and I don't  like to throw away money, so if I sign up, you know it's going to happen!  
Another thing that keeps me accountable and motivated is my blog, It's a Messy Life. It's a place where people can come to find motivation for themselves too!  Throughout this journey, I've found so much support from close friends and family and I am so thankful for having such an amazing support group.  If you don't have someone close to you who is supportive, though, please don't give up.  There are so many places you can find support.  I have met some great women by joining local running groups and other online support groups.  It will be scary and uncomfortable at first, but it will be a fun and rewarding journey and hey, you'll have great stories to tell about your first 5K or the time you tried zumba and everyone was shaking their hips to the left and you were going to the right (this may or may not have happened to me!).  It's all about getting yourself out there and making it happen!  

To hear more from Jessie herself, check out the links below. Happy Monday and don't for get to stay motivated.


                                                       So Inspired,
                                                             This Girl Lifts

For the Love of Fitness: Tiffany Choate

Monday, February 3, 2014


It's the start of our February for the love of fitness month and I have awesome blogger and mommy to share with you today. Say hello to Tiffany!!

Name: Tiffany Choate

Where you are from or live: Houston, TX
Fitness you are into: Strength training; HIIT
Favorite healthy snack: apple slices with maple almond butter
Favorite fitness brand: Nike
Blog or website: http://www.bump2buff.com/



Hi! I'm Tiffany from Bump 2 Buff.


I'm a 35-year-old former surgical oncology Physician Assistant turned stay-at-home mom to two rambunctious toddler boys!

My blog recently blossomed out of encouragement to share my 80 lb postpartum weight loss success story. I have a renewed passion for health and fitness, and I want to share that with you!

Visit Bump 2 Buff for inspiration in postpartum fitness, motherhood and healthy eating. Join me on Instagram, Facebook and Twitter, and let's succeed together at sculpting a beautiful body after baby!





Beautiful is totally subjective.
It means one thing to you, and something completely different to me.
That's the amazing thing about this whole journey.
We all realize that each one of us is beautiful and unique in our own way, yet we have the exact same goal. To be happy and healthy.

I gained 50 lbs with my 2nd son and topped out at my heaviest weight of 194.
In all honesty, I was thoroughly embarrassed when I had to tell the anesthesiologist that I was 5'4" and 194 lbs. Saying this out loud was my 'lightbulb moment'Something had to change. I had A LOT of work ahead of me.




Exercise after pregnancy can be challenging and intimidating for many. But it doesn't have to be. The important thing about exercising though, is it works wonders for your well-being. The release of endorphins can change your mood in a matter of minutes.

When you get home with the newest member of the family, finding time for any physical activity is extremely challenging. Throw in spouses, other children, planning to go back to work, LIFE, etc. and it may seem like you'll always be exhausted and sporting a muffin-top.

'Tis not the case, my friend.

Hormonal changes make you emotional {among other things}, so choosing to sit or lie on the couch seems like the better option at the time. Some days you may just be too darn tired for a full workout. That's ok.

That doesn't mean you have to put physical activity on the back burner though. Physical activity actually gives you the energy you need to care for your baby. And yourself.



1 | when should you start:
we've all heard we should wait 6 weeks before beginning exercise, however, certain circumstances may make the waiting period even longer {c-section, complicated birth, etc} or shorter. Be sure to consult your personal physician for exercise clearance.

2| set goals: 

when you are ready to begin exercise, set small, accomplishable goals for yourself and WRITE THEM DOWN! You need to see them right out in front of you. Also, BELIEVE you can attain those goals! 90% of this is mental!

- start with low-impact and simple
- take a walk
- push the baby in the stroller
- check out the local gym for postpartum classes
- start building your at home gym
- lift weights {it burns more calories}
- grab a friend for accountability

3| schedule your workouts:
- plan your workouts for the week ahead
- find a time that works best for you, and stick to it
- wake up before everyone else 
- workout while the baby naps 
- put the baby beside you on the floor or in a playset next to you
- lay out your workout clothes the night before
give it a week...you'll make it a habit and won't want to quit!

4| dress the part:

get out of your husband's old nasty sweatpants and over sized t-shirts. Buy yourself some cute, supportive sports bras, tank tops, tees and capris/shorts. I swear matching bold, bright colors make me workout harder!

5| be a living example:

- love yourself and your body
- don't speak negatively about yourself in front of your kids
- let your kids see you working out
- include your kids in your workout
6| overcoming barriers:
- do what you can...take breaks...modify moves
- seek support through your family and friends
- reevaluate your current workout regimen and nutrition
- don't give up!

7| benefits of regular postpartum exercise:
- boosts energy level 
- improves your mood 
- relieves stress 
- helps prevent and promote recovery from postpartum depression 
- promotes weight loss {in combination with a healthy diet}
- conditions your abdominal muscles
- restores muscle strength and tone
- improves cardiovascular fitness
- lowers blood pressure
bonus: you set a positive example for your child{ren}

8| always remember:
- you have to start in order to succeed!
- you may have set-backs...regardless, keep moving forward!
- you WILL make huge strides!
- you are not alone!
- you will SUCCEED!
- you ARE beautiful!


Thank you Tiffany so much for sharing your postpartum health and fitness with us. You can check Tiffany out at the links below. 

                                                           For the Love of Fitness, 
                                                                             This Girl Lifts



Website:  http://www.bump2buff.com/
Instagram: http://instagram.com/bump2buff
Twitter: https://twitter.com/bump2buff
Facebook: https://www.facebook.com/bump2buff
Pinterest: http://www.pinterest.com/bump2buff/
YouTube: http://www.youtube.com/channel/UCa-WuDVckldQRUiScK5MukA